If you’ve mastered traditional yoga and want something new, try incorporating acro yoga into your routine. If you’re up for a challenge, try out the most effective acro yoga poses. Acro yoga or acrobatics is always growing, providing many opportunities for experimentation. If you are not experienced in yoga or acrobatics, it is easier to accomplish these poses. Beginners should therefore lay a solid basis before attempting to reach that point. Before moving forward, let’s first understand what acro yoga is and why incorporating it into your exercise regimen is beneficial.

What is acro yoga?

Acro yoga is a combination of yoga and acrobatics that is practised with a partner. It is a unique form of workout that uses gravity and body weight to help you strengthen and stretch your body while controlling your breathing. A significant benefit of acro yoga is that it improves your physical abilities and coordination. It involves interacting with your partner and building trust to support each other throughout different poses. Unlike solo yoga, acro yoga is all about communication and collaboration. It encourages frequent verbal communication and forming partnerships to create a fluid flow of movement. Acro yoga is a fun and motivating practice that combines movement, play, and connection for a unique experience.

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What are the benefits of acro yoga?

Here are some of the potential benefits of adding acro yoga to your fitness regimen:

1. Enhances balance and coordination

Acro yoga challenges practitioners to maintain balance throughout various positions and transitions, improving their proprioception (sense which allows perception of the location, movement, and action of your body), balance, and coordination.

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2. Increases self-confidence in self and another

“Increasing self-confidence and building trust in your partner are important aspects of any partnership. Acro yoga can help improve these qualities by incorporating movements such as acceleration, deceleration, stability, and graceful transitions. When practising acro yoga, partners work together as a team and move in unison, similar to the way a swan gracefully moves from one movement to another,” says Yoga Expert, Dr Mickey Mehta.

3. Enhances upper body and core strength

When flying, the base supports the weight of the flyer while the flyer uses its arms, shoulders, and core muscles to maintain balance and control. This helps flyers build up their upper body and core strength as they perform various poses and transitions.

4. Develop mindfulness and presence

Acro yoga calls for practitioners to maintain complete awareness of their body, breath, and partner. This mindfulness exercise improves awareness, focus, and mindfulness.

5. Keeps stress at bay

Whenever one partner lifts the other off the ground, the lifted partner must learn to trust and let go of any fears or stiffness in their body. They should hang loose and enjoy the feeling of being off the ground and away from gravity, experiencing a sense of liberation and exhilaration. This feeling can create a sense of belonging in that space, where one can be free, flowing, and flying, ultimately leading to a stress-free state.

How to do acro yoga?

Here are some of the best acro yoga poses as explained by the expert:

1. Star pose

How to do:

1. Lie down flat on your back on the ground and you will be the base.
2. The flyer should stand at the head of the base and hold the partner’s hand.
3. The base should lift his legs off the ground, pointing his toes upward.
4. The flyer should then lean forward, resting her shoulders on the base’s feet.
5. Finally, the flyer should raise their feet and hips into the air.

2. Front Bird Pose

How to do:

1. Lie on your back and keep your legs parallel to the ground.
2. Bend your knees and place the soles of your feet on the ground.
3. The person who will be lifted should stand close to your feet.
4. Lift your feet and place them on your partner’s buttocks.
5. Hold their arms by their elbows and straighten their legs to lift them in the air.
6. The person being lifted should maintain their balance by pointing their toes outward.
7. Once they are stable, they can raise their arms into a flying position and you can release your support.

3. Bow pose

How to do:

1. The base should be on the back with their arms extended overhead and their knees bent 90 degrees.
2. The flyer should take a position close to the base’s feet and place its ankles in its hands.
3. The flyer should bend forward and support themselves with their hands on the base’s legs.
4. Both partners should use their core muscles to maintain balance while the base extends their legs and lifts the flyer.
5. The flyer must arch their back as they lean forward, forming a “bow” with their chest raised and their eyes directed backward.
6. The flyer should assume a curled position by holding their ankles with their hands.
7. To stabilise the flyer, the base should use its core and legs.
8. To achieve equilibrium, talk to your spouse.

Best time to do acro yoga

Acro yoga should be performed when both partners are physically and mentally prepared and well-rested. While some practitioners enjoy practising in the evening to decompress and relieve tension, others find that morning session are more energising and help them establish a positive tone for the day.